Champlain Valley CrossFit – Sport: Saturday, May 13th, 2017
WOD: 1) 30 minute AMRAP: 10 Dumbbell Man Makers 50/35 400m Run/500m Row or Ski/1000m Assault Bike Pick a mono structural movement to use for the workout. One Man Maker consists of whole body on the floor, Clean the Dumbbells, Front Squat, and Shoulder-to-Overhead. Extra Work: 2) Band Pull Aparts: 100 not for time Focus on position over speed. Switch between over and underhand every 10 reps. 3) D-Ball Bear Hug Carry: 400m Heavy as possible (keep it under 10 minutes). Keep track of time and attempts to complete. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Fitness: Friday, May 12th, 2017
WOD: 1) Deadlift: 5 Reps Every 2:00 x 5 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Reference last week for loading. 2) Dumbbell Split Squats: 8/side Every 2:00 x 5 sets Perform this as a continuation of your Deadlifts starting at 10:00 on the clock. Perform all 8 reps on 1 leg before switching to the other. Load as deemed fit. 3) 3 rounds AQAP: 400m Run 30 Wall Balls 14/8 20 Knees-up Extra Work: 4) Sled Drag: 400m @ Bodyweight Not for time. This should be smooth and steady movement. Scale as needed to get that stimulus. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Sport: Friday, May 12th, 2017
WOD: 1) Hang Snatch + Snatch: Every 1:30 x 7 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. No dropping the bar between reps. 2) Hang Clean + Clean + Jerk: Every 1:30 x 7 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. No dropping the bar between reps. 3) 3 rounds AQAP: 400m Run 30 Wall Balls 20/14 20 Knees-to-armpits Extra Work: 4) D-Ball Bear Hug Bulgarian Split Squat: 5 sets of 6/side Rest 90-120 seconds between sets. Heavy as possible. 5) Sled Drag: 400m @ Bodyweight Not for time. This should be smooth and steady movement. Scale as needed to get that stimulus. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Competition: Friday, May 12th, 2017
Pre Class: 1) 5 sets: 1000m Assault Bike 500m Ski Erg 400m Run Rest 3 minutes between sets. Record time to complete each set. WOD: 2) Hang Snatch + Snatch: Every 1:30 x 7 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. No dropping the bar between reps. 3) Hang Clean + Clean + Jerk: Every 1:30 x 7 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. No dropping the bar between reps. 4) 3 rounds AQAP: 400m Run 30 Wall Balls 30/20 20 Toes-to-bar Extra Work: 5) D-Ball Bear Hug Bulgarian Split Squat: 5 sets of 6/side Rest 90-120 seconds between sets. Heavy as possible. 6) Reverse Hyper: 3 sets of 20 Rest 90-120 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Competition: Thursday, May 11th, 2017
Active Recovery: The goal should be as much as possible of the following below. Thanks to CrossFit Invictus for posting this. A. Aerobic Restoration 25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace: * Swim (this is my first choice, and if you have an ocean, even better) * Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace) * AirDyne (keep the pace conversational and relaxed) * Cycling (get outdoors and enjoy the scenery as you ride) * Hike (nothing crazy here, find a nice easy slope and go for a walk outdoors) NOTE ABOUT ACTIVE RECOVERY – The activity selected must be restorative for you. It can also be an opportunity to work on a skill (like swimming or rowing), but the effort expended should leave you feeling energized at the…
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